RunCo

🚨Exciting Announcement 🚨

RunCo would like to give a warm welcome to our new coach Erica Lumb 🏃🏼‍♀️

Stay tuned for new session details coming soon 🤩

Erica comes with over 10 years of experience in the triathlon community and is a Triathlon Australia Coach🏃🏻‍♂️🚴‍♀️🏊

Erica holds a Critical Care Nursing Post Graduate Degree and works full-time as a Nurse, giving her great knowledge and understanding of how to achieve results, create good habits and find a good work-life balance ⚖️

On a personal level Erica has completed a full Ironman, over a dozen 70.3 half ironman and is a 2 x Ultraman Australia finisher 🙌

Great fun morning at the track! Drills, strides, wickets and some racing 😅 A 1500m, 4 x 200m relay and an 800m 🥵

Another beautiful morning!
and only today as we have a couple of races on the weekend. for + . year 12!?! kicking off at Enoggera for + Michelle.
Every week on Mondays and Fridays we work on .
Getting fit is one thing but becoming more efficient is a massive contributor to staying injury free and running faster more easily.
We do a range of drills that are doable for all ability levels.

Boys time at Parkrun. 1 big PB for

Great morning with the group at Sandgate Parkrun 🏃🏻‍♂️🏃🏻‍♀️

Lots of PB’s and fast running 🙌

Tis the season to find that accountability 🥶

Nice effort from the group this morning! Makes it so much easier to get out of bed on these cold mornings when you have others to run with 🙌

Nicole Jukes - running for 24hrs around the track tomorrow at the Butter 24 on the Gold Coast. At the end she will shave her head to raise funds for the Cancer Council Australia. If you'd like to see those blond locks go.. please follow the link and drop a few dollars to support a great cause.

Donate to Endurance for a Cure - Running Tall, Shaving Brave, organized by Nicole Jukes Want to join me in making a difference? On 1-2 June 2024 I will be… Nicole Jukes needs your support for Endurance for a Cure - Running Tall, Shaving Brave

Exciting changes from next week!!

Are you Brisbane City based? Maybe Southside?

On a Wednesday morning we will be running an interval session at Suncorp Stadium🏃🏻‍♂️🏃🏼‍♀️

Come and learn how you can improve your running from coach Andy Dey, one of the best in the business👌

For Northside runners we will be moving our interval session to Thursday morning, led by coach Paul Gourlay 👍

Offering four sessions per week, we focus on functional strength, speed and form 💪

Get in touch to arrange your free trial 🙌

Congratulations to RunCo runner Channa Marsh for an amazing run last Sunday at the Australian Mountain Running Championships ⛰️ A second placed in the 11km 3 peaks event 🥈

Channa has put in a lot of hard work over the past few months working under the guidance of coach Andy Dey. It’s great to see this paying off 👏




#🥈

Wet, muddy and wild conditions as our runners took to the trails at Noosa Ultra Trail and Yandina 5-0 last weekend 🌧️

Congrats to coach Andy Dey for his third consecutive 1st place finish in the 100km event at Noosa 🥇

Chris Beavon had a great run in the 100km as he secured a qualifying time to apply for another shot at Coast to Kosci later in the year ⛰️

Coach Paul Gourlay had a better experience this year in the 80km, sneaking onto the podium in third place 🥉

In the 30km Scott Britton and Rachel Crothers fought for the RunCo line honours with only 4 minutes separating the two of them 🏃🏻‍♂️🏃🏼‍♀️

Jaromir Gorembalem was our sole entry into the 25km, venturing into the trails for a new experience having mainly raced on the roads 🙌

Down the road at Yandina Nick Jones was our RunCo represent in the 50km event. We heard that the conditions were worse than Noosa, so it was great to see Nick have a good run. He’ll definitely run quicker in more favourable conditions 👌

Great running everyone 👏


train.achieve

A big weekend of running ahead for team RunCo 🙌

we have Chris and Andy lining up in the 100km, Paul taking on the 80km and Rachel, Jaromir & Scotty running in the 30km 🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♀️🏃🏻‍♂️🏃🏻‍♂️

Close by at Yandina, Nick will be running the 50km event 🏃🏻‍♂️

Down in Orange, NSW, Channa is running in the National Mountain Running Championships 🏃🏻‍♀️

Where are you running this weekend?

Good luck to everyone and happy running ☺️








train.achieve

RunCo sessions are back for 2024 🙌

Send us a DM if you’re keen to come along for a trial 👌

The Boyz! from RunCo going back to .
In 2024 we'll be lining up for the 25km, 30km, 80km and 100km. This is a really well organised event in a beautiful part of Queensland. It was HOT in 2023 so we'll have our fingers crossed for a cooler day in late March.
Our crew (so far) for '24: Coach .train.achieve , , and .
Who's joining us?

#

Celebrating another year of RunCo 🏃🏻‍♂️🏃🏻‍♀️

Three of our group take on the challenge of two different events tomorrow morning 🙌

and will be lining up for the 25km 🏃🏻‍♂️🏃🏻‍♀️

will be off road at Beerwah @ Daybreak 🏃🏻‍♀️

Good luck to all of you. It’s sure to be a good test in the current conditions 😅

Trust in the training you have done and have fun 😅

Are you aiming to get faster? Have you heard the term “running slower makes you faster?” 🏃🏻‍♂️

In essence running slower does not make you a faster runner. What is does, is allow you to run faster when it matters 👌

If you run too hard on your easy days, then you cannot put in as much effort on the harder days 😓

Ignore your watch when you’re out doing an easy run. Focus on how you’re feeling ☺️ How you’re breathing 😮‍💨

I personally have enjoyed success by running to my heart rate ❤️ Having been consistent with this over a number of years, I no longer need to look at my heart rate. I know when it’s low or high, based on how I’m feeling during the run 🏃🏻‍♂️

Try reducing the effort on those easy runs and see if you start to feel a difference when running your harder sessions 🙌

A big weekend of running coming up for our crew 🏃🏻‍♂️🏃🏻‍♀️

First up is taking on the challenge of running 242km’s 🏔️

Fellow RunCo member will be supporting Chris on his run 🙌

Interestingly it was roles reversed last year as Chris helped Jason complete this feat 💪

Good luck Chris! You’ve trained consistently throughout the training block for this event! Time to go and enjoy it now ☺️

You’re in great hands with Jason alongside you 👌